Can’t sleep? We can help with that
How to Get a Better Night’s Sleep
We all have a little more worry and uncertainty racing through our minds right now when we lay our heads on the pillow. Getting a good night’s sleep is vital for maintaining a strong immune system—and that’s not the only reason to prioritize rest. Lack of quality sleep can lead to weight gain, higher stress levels, depression, and even memory loss.
So get comfy—here are some ways you can finally start getting a decent night’s rest:
1. Steer Clear of Caffeine
Avoid coffee, soda, chocolate, and other caffeine sources later in the day and evening. Caffeine blocks the chemicals that tell your brain it’s time to sleep.
2. Limit Evening Fluids
Don’t drink too much fluid just before bed—it can lead to trips to the toilet and disrupted sleep.
3. Avoid Alcohol Before Bed
Drinking alcohol may help you fall asleep quickly, but it can affect sleep quality by intensifying sleep apnea and causing reflux or heartburn.
4. Exercise Daily
Vigorous exercise is best, but even light activity is better than nothing. Exercise at any time of day—just not so close to bedtime that it disrupts your sleep.
5. Manage Light Exposure
Avoid bright light in the evening and expose yourself to sunlight in the morning. Proper light exposure helps regulate your circadian rhythms.
6. Stick to a Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends. Consistency helps regulate your body’s internal clock and improve sleep quality.
Top Apps for Better Sleep
Headspace
Headspace is known as a meditation app, but it also offers “sleepcasts”—45–55 minute audio experiences (like adult bedtime stories) that guide you through calming visualizations. New stories each night help you unwind and fall asleep.
Sleep Cycle
Sleep Cycle tracks your sleep patterns and provides insights to optimize your rest. Its smart alarm wakes you gently during your lightest sleep phase, so you wake up feeling refreshed.
Pzizz
Pzizz plays a soothing “dreamscape” of music, voiceovers, and sound effects to help you fall asleep, then wakes you with a built-in alarm. A seven-day free trial is available, with more customization in the paid version.
